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15
Jun

Saturday 061612

Link of the Day

albany fitness

Warm-Up:

Junkyard Dog Warm-Up

WOD:

I. 5 Sets:

6 Burpees (Competitors – Dumbell Burpees – 30/20 per hand)

Sprint 40 yards @ 95% effort

*Walk 3 minutes active rest

II. 5 Sets:

6 Thrusters (95/65) (Competitors – Dumbell Thrusters – 40/25 per hand)

Sprint 40 yards (Competitors – Airdyne 15 seconds max effort)

*Walk 3 minutes active rest

III. 5 Sets:

Sprint 25 seconds max effort (Competitors – Row)

*Walk 3 minutes active rest

Scaling options for all ability levels will be provided for by your coach

 

Competitors:

**Rest 6 hours:

I. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4

II.. Front Squat – 3 x 3 @ ~70% + red or blue  band; rest 2 min

III. Build to a tough single in the squat clean; rest as needed

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.

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